CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Row. Consider 80% of your best Clean for your front squat weight. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 200m Run 4 Snatches (185/125) 2 Rope Climbs (Score is Rounds + Reps)GOAL: RPE 8 | Use the run to recover. Goal is to get some touches on a heavier barbell. If necessary take the weight down but we may see these heavier weights in QF. COMPETE | PART 2 EVERY 4:00 x 5 SETS (Time) 25 Cal Bike -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 9 | Bike Sprints. Hard push with a little bit of drop off time. Goal is consistency but if you’re truly pushing the pace it should drop a bit.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m) 8 Alt Groiners 8 Kang Squats 8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat Into… 1-2 ROUNDS 5 RDL 5 Hang Power Clean 5 Front Squats 10 Deadbugs Strength – Performance Overhead Squat (3×8*) *Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets. (Score is Weight) Week 2 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×8*) *Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets. (Score is Weight) Week 2 of 6 Strength | Volume/Capacity Cycle Workout – Performance EVERY 2:00 x 5 SETS (Time) 20/15 Cal Row 3 Front Squats (205/145) -Rest w/ Time Remaining- (Score is...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL) 15 Band Pull-Aparts 15 Overhead Band Pull Aparts :40 Banded Lat Stretch (R) :40 Banded Lat Stretch (L) Into… 1 ROUND 100m Run 6 Yoga Push-Ups 12 Scap Pull-Ups 6 Step Back Up-Down Into… 1 ROUND 100m Run 6 Push-Ups to Pike 6/6 Single Arm Ring Row 6 Up-Down Into… 1 ROUND 100m Run 6 Pike Push-Ups 12 Kip Swings 6 Up-Down to Target Skill – Performance EMOM x 5 MINUTES (No Measure) 2 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups (No Measure) Skill – Fitness EMOM x 5 MINUTES (No Measure) 2 DB Deficit Pike Push-Ups + 3 DB Deficit Push-Ups (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on… Strict Handstand Push-Ups *Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set. **Option...Read more